It’s been said that the holidays are the one time of year we get together with family to remember why we only see them one time a year.
We live in stressful times. The holidays can be particularly challenging when it comes to family dynamics. Here are some tips to help you have a calmer and stress-free holiday season.
Ten Ways to have a Stress-Free Holiday Season
1. Plan ahead It can be tempting to attend multiple events in multiple locations during the holidays; however, if you give in to the temptation you may find yourself running around all over the place trying to visit everyone. Plan ahead by limiting your appearances to one or two special occasions. It may help to alternate locations in even and odd years. For example, if you’re a married couple you may choose to spend the holidays with your parents in even-numbered years and then with your spouse’s parents in odd-numbered years. Look for compromises whenever possible to have a stress-free season.
2. Say no It’s okay to say “no!” If you find yourself feeling overwhelmed, just set limits. For example, if you’ve been invited to too many holiday events this year, just say “no” and thank them for the offer, then consider attending next year. The ones who matter won’t mind you saying “no,” and the ones who mind you saying “no” don’t matter.
3. Plan spending Make a budget and stick with it. Remember that the purpose of the season is friends and family, not material goods. Don’t buy a lot of things that you’ll be paying off well into the next year. Consider making something hand-made instead if you have the time and talent, or just offer to help out. Your family will cherish and remember the hand-made things longer than something bought from a store. I know I still have many gifts that were made for my by my children that I cherish to this day.
4. Create a soothing environment Turn on calming holiday music. Light scented candles. Dim the lights and create ambience. Research demonstrates that scents and music are especially useful in creating a stress-free environment.
5. Set boundaries We all have at least one relative who triggers us at holiday get-togethers. Deal with difficult friends and relatives by setting appropriate boundaries. Remember that you can agree with another’s right to hold their viewpoint without agreeing with the viewpoint itself. If they still refuse to respect your boundaries, consider not inviting them next year. Being blood-related to someone doesn’t give them the right to be mentally or verbally abusive.
6. Respect differences All families have different viewpoints, different interests, and different tastes. You can honor those varying opinions and interests without having to agree with them. It helps to focus on what you have in common instead of what you disagree on. This is difficult, but with practice you can respect differences, set appropriate boundaries, and have a calmer holiday season.
7. Be realistic If you are one of those people who routinely takes on too much during the holiday season then winds up regretting it, learn to be realistic about budgeting your time and energy. Ask family members to help, or set aside some tasks for later and eliminate others altogether. Focus on the intention of the season, which is spending time with loved ones, and the rest will fall into place.
8. Take a break Before beginning any holiday activity, first ask yourself, “What’s the smallest thing I can do today to make a difference?” then concentrate on doing that. Once that’s done, take a break. If you have any energy left after your break, then go on to the next thing. Repeat this process until you’re out of energy or you’ve finished everything.
9. Be flexible The nature of plans is that they change…sometimes on the spur of the moment. It helps to realize that this will happen at least once and with all probability more than once this holiday season. When you plan ahead and expect the unexpected, you’re less likely to be stressed out when things go wrong. Flexibility goes a long way towards helping you de-stress your holidays.
10. Unplug Finally, don’t forget to spend time outdoors! While the holidays tend to be less conducive to outdoor activities, depending on the weather where you live, you can still bundle up and enjoy a brisk walk around the block or in a park. Spending time outdoors naturally calms the nervous system and re-sets your body to help you calm down and be more present in the moment.
Always remember to focus on the intention of the holidays: Spending time with loved ones. Everything else is secondary to that goal. A year from now your family won’t remember the decorations, the party, or the meal, but they will remember the laughter, good times, and the love you shared together!
We create our reality based on our assumptions and our perceptions about the world and our place in it. By making assumptions about the world, and using our perceptions, based on those assumptions, to look for evidence to support our beliefs, we eventually create a reality that reflects those assumptions and perceptions. In this episode of Mindful Moments will talk about how our assumptions and our perceptions influence our reality.
Dr. Charlton Hall started his Family Therapy business career in 2008 by creating and running the Family Therapy Teaching Clinic at the Upstate Family Resources Center in Spartanburg, South Carolina while still in graduate school. He served as the Clinical Services Director, then went on to start several successful Family Therapy private practices. His last job before becoming the Director of the Mindful Ecotherapy Center was Chair of Behavioral Health for a major medical clinic in South Carolina.
Starting a Therapy Business Course Content
In this course due to be released in January of 2023 Dr. Hall shares his expertise and experience in starting a private practice therapy business. In this course we will cover: • Is private practice right for you? • Types of business entity • Taxes and licenses needed for each type of business entity • Learn the basics of getting on insurance panels and the process of billing • How to get on EAPs and HMOs • Professional Organizations: Should you join them? • Advertising and Branding • Marketing your therapy business This course will be announced in the newsletter when available!
Transgender Remembrance Day is November 20, 2022. On this day we honor the memory of those who have lost their lives to anti-transgender violence.
Imagine your life was in danger on a daily basis simply for being who you are. Imagine suffering discrimination not only in the workplace, but also in your school, in your church, or in your own family or even when you visit your health care provider.
If you can imagine this then you have a good understanding of what most transgender people endure on a daily basis.
Did you know that in 2019 twenty-six Americans lost their lives due to transgender violence?
These victims were killed by acquaintances, partners and strangers, some of whom have been arrested and charged, while others have yet to be identified.
Some of these cases involve clear anti-transgender bias. In others, the victim’s transgender status may have put them at risk in other ways, such as forcing them into unemployment, poverty, homelessness and/or survival sex work and sex trafficking.
Of the victims murdered, 80% were people of color, 55% were transgender women, and 50% were transgender women of color.
Transgender women survivors of hate violence were also more likely to experience police violence, physical violence, discrimination, harassment, sexual violence, threats, and intimidation compared to those who were not transgender women.
Violence and harassment were experienced by the more than 6,000 transgender people across a variety of contexts, including educational settings, at work, in interactions with police and with family members, at homeless shelters, accessing public accommodations, and in jails and prisons.
Additionally, murders of transgender people often go unreported, and the identity of transgender murder victims is often misreported, so the actual numbers are probably far higher.
So what can you do? Start by calling attention to local victims of anti-transgender violence.
Highlight positive stories of transgender individuals, and the dehumanizing discrimination they have faced in their every day lives.
Familiarize yourself with statistics on transgender violence and make your community aware.
Statistics from the Gay, Lesbian and Straight Education Network (GLSEN) show that in schools, 16.2% of transgender students report being physically assaulted as a result of gender expression, while 32.5% experience physical harassment including bullying and physical assault. You can talk with transgender youth about their experiences growing up and create educational networks to fight such discrimination.
Contact local transgender and LGBTQ organizations to find out how they plan to observe Transgender Day of Remembrance.
Many universities and high schools, through their Gay-Straight Alliances and other organizations, hold candlelight vigils or other events to recognize the day.
You can also get involved in a local event or start one of your own. Here are types some events to Look For:
Candlelight vigils are the most common way that local communities recognize Transgender Day of Remembrance, Such events may also include:
Marches
Forums and panel discussions with local advocates
Poetry or spoken word readings
Art exhibits
Movie screenings of feature films or documentaries that center on transgender characters or subjects
Representations of the number of transgender people murdered, such as tombstone cutouts, memorials with photographs, or chalk outlines.
To learn more about what you can do, visit some of the resources listed below.
If you are a transgender person who has experienced discrimination, contact one of the organizations listed here for a list of resources and support in your area.
And remember…having a transgender child doesn’t mean you’ve failed as a parent. Rejecting your transgender child means you’ve failed as a parent.
If you are currently feeling suicidal or know someone who is, contact the National Suicide Prevention Hotline at 800-273-TALK (8255) or dial 988 on your smart phone.
This Second Edition of the Facilitator Manual for the Mindfulness-Based Ecotherapy Program contains the complete text of the Mindfulness-Based Ecotherapy Workbook plus additional material on how to facilitate each session of the program. The Facilitator Manual also includes information on running a successful group, and the stages of group change and group dynamics. This manual is designed to help facilitators of the Mindfulness-Based Ecotherapy program successfully implement a workshop series. The Mindfulness-Based Ecotherapy workshop series teaches you the 12 skills of Mindfulness-Based Ecotherapy (MBE) by introducing one of these skills at each of the 12 sessions in the program. The experiential nature of the work allows anyone with access to outdoor spaces the opportunity to complete the series on their own. The Mindfulness-Based Ecotherapy Workbook allows you to embrace the healing power of nature in an experiential way.
This is the second edition of the Mindfulness-Based Ecotherapy Workbook. The original workbook was published in 2015, and the sciences of mindfulness and ecotherapy have advanced a great deal since that time. This second edition was updated to reflect this new research. This edition, like its predecessor, was written to accompany the 12-week Mindfulness-Based Ecotherapy workshop series. Some of the exercises in this new edition have changed based on participant feedback regarding what is more helpful in facilitating nature experiences.
This new version of the handbook introduces the 12 skills of Mindfulness-Based Ecotherapy (MBE) and introduces one of these skills at each of the 12 sessions in the program. Although this book is designed to accompany the 12-week Mindfulness-Based Ecotherapy workshop series, it may also be completed on your own at home. The experiential nature of the work allows anyone with access to outdoor spaces the opportunity to complete the series. If you are interested in participating in a workshop series near you, you can visit the Mindful Ecotherapy Center’s website at www.mindfulecotherapy.org. The website contains a directory of Mindfulness-Based Ecotherapists worldwide
The second edition of the Mindfulness-Based Ecotherapy Workbook represents a significant evolution in the integration of mindfulness, nature-based practices, and therapeutic skill development. The original workbook, first published in 2015, emerged at a time when mindfulness-based interventions and ecotherapy were gaining momentum but had not yet fully matured as research-informed practices. In the years since, the sciences of mindfulness, trauma treatment, somatic awareness, and nature-based mental health interventions have advanced substantially. This revised workbook reflects those developments while staying grounded in experiential, accessible practice.
The Mindfulness-Based Ecotherapy Workbook is designed to accompany the 12-week Mindfulness-Based Ecotherapy (MBE) workshop series. However, one of its strengths is its flexibility. While it functions seamlessly within a structured group setting, it can also be completed independently by individuals who wish to engage in the practices on their own. The experiential nature of the workbook allows participants to move beyond theory and into direct engagement with the natural world, using outdoor spaces as co-facilitators in the therapeutic process.
What’s New in the Second Edition
One of the most important updates in this second edition is the explicit introduction of the 12 core skills of Mindfulness-Based Ecotherapy. Each skill is presented in sequence, with one skill explored in depth during each of the 12 sessions of the program. This structure provides clarity, coherence, and a clear developmental arc, allowing participants to gradually build capacity rather than feeling overwhelmed.
Several exercises have been revised or replaced based on participant feedback from previous workshop cohorts. This feedback-driven approach ensures that the workbook prioritizes practices that genuinely support embodied awareness, emotional regulation, and meaningful connection with nature. Rather than offering abstract reflection prompts, the workbook emphasizes lived experience, sensory engagement, and mindful presence in outdoor environments.
The updated content also reflects newer research in areas such as:
Trauma-informed mindfulness
Nervous system regulation
Embodied and somatic awareness
The psychological benefits of green and blue spaces
Nature-based interventions for anxiety, depression, and stress
An Experiential Approach to Learning
Unlike many traditional self-help books, this workbook is intentionally experiential rather than purely instructional. The practices are designed to be done, not just read about. Participants are encouraged to spend time outdoors, observe natural processes, notice bodily sensations, and reflect on how these experiences intersect with thoughts, emotions, and values.
This approach aligns with the foundational philosophy of Mindfulness-Based Ecotherapy, which views nature not as a backdrop, but as an active participant in healing. Anyone with access to outdoor spaces—whether a forest, park, backyard, or urban green area—can meaningfully engage with the workbook. The practices are adaptable, making the material accessible across diverse environments and life circumstances.
For Groups and Individuals Alike
While the workbook was created to support the 12-week MBE workshop series, it is equally valuable for individual use. Therapists may integrate the workbook into their clinical work, while individuals may use it as a structured self-guided program. The pacing encourages reflection without pressure, reinforcing the principle that growth unfolds over time and through repeated, mindful engagement.
For those interested in participating in a facilitated workshop, the Mindful Ecotherapy Center maintains a global directory of Mindfulness-Based Ecotherapy programs. This directory, available at www.mindfulecotherapy.org, connects individuals with trained providers offering workshops and groups worldwide.
A Living Resource for Ongoing Practice
The second edition of the Mindfulness-Based Ecotherapy Workbook is not meant to be completed once and shelved. Instead, it serves as a living resource that participants can return to as their relationship with mindfulness, nature, and self-awareness deepens. By grounding therapeutic skills in direct experience with the natural world, the workbook offers a sustainable and compassionate pathway toward psychological resilience and ecological connection.
Share Your Thoughts!
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The word “spiritual” comes from the Latin spiritus, which means, “breath.” So originally, that which was spiritual was simply that which was breathtaking. From this perspective a spiritual experience is an awe-inspiring experience. People of all religions…or none…can experience such awe-inspiring events in nature. Ecospirituality can be spiritual without being religious. Those breathtaking moments for me most often occur when I have made some sort of connection to nature. Ecospirituality is the process of seeking wonder and awe in those moments in natural environments. The Ecospirituality Program is available for use at any organization that teaches principles of ecology and/or mental and spiritual health. If you are interested in presenting the program at your organization, training is available for facilitators at www.mindfulecotherapy.org.If your organization would like to implement the Ecospirituality Program, Charlton Hall, MMFT, LMFT/S, RPT-S, CHt also offers facilitated live instruction and consultation on the program, as well as volume discounts on copies of the Ecospirituality Workbook.Learn more at the Mindful Ecotherapy Center’s website at www.mindfulecotherapy.org.
In partnership with the Fernwood Center for Wellbeing, the Mindful Ecotherapy Center will be offering a Mindfulness-Based Ecotherapy Group starting on March 21, 2019. Details and registration are below.
WHO
This group is open to all who are interested in learning how to use mindfulness to tap into the healing power of nature.
WHAT
Mindfulness-Based Ecotherapy (MBE) is a 12-week program that uses mindfulness to connect you to nature’s healing power. Each weekly session lasts 60-90 minutes and deals with one of the 12 skills of MBE.
Click here for a detailed overview of the Mindfulness-Based Ecotherapy program.
Click here to purchase a copy of the Mindfulness-Based Ecotherapy Workbook (needed for the workshops)
WHEN
The program will start on Thursday evening, March 21, and will run from 6:30 to 7:30 each week with an optional 30 minute question and answer period after each session. The program runs 12 weeks, on Thursday evenings, from March 21, 2019 to June 6, 2019.
WHERE
Groups meet at:
Fernview Center for Wellbeing
1115 Dunlap Road
Anderson SC 29621
HOW
There are two options for attending. The first is pay-as-you-go for $20 per session, due upon the beginning of each session. The second is to use the registration form below. When you register below for the entire 12-session program, you receive a discount on the total number of sessions (12 sessions x $20 = regular cost of $240), and a copy of the Mindfulness-Based Ecotherapy Workbook is included in your registration fee.
If you choose the pay-as-you-go method, you will need to order the workbook yourself prior to the first session.
WHY
Mindfulness-Based Ecotherapy helps to relieve symptoms of anxiety and depression while teaching you skills that will help you to live a more grounded, centered, and balanced life.
If you’re interested in mindfulness, ecotherapy, or the healing power of nature, you may be excited to learn what we’ve been up to at the Mindful Ecotherapy Center!
As of January of this year, we’ve upgraded the Mindful Ecotherapy Center’s Learning Management System. Our courses now include videos, downloadable course documents, audio files, and automatic quizzes. We also now have an automatic Certificate of Completion process so that when you complete a course your certificate is automatically generated and is available on the main course page of the website. Students now also have the ability to create a profile on the site and to participate on our discussion forums. This means that you will now be able to interact with other students and the instructor online.
All of our current courses have been updated to include these changes. But don’t worry…if you’re currently taking a class with the Mindful Ecotherapy Center, your course materials will still be available until June of 2019. Just be sure to retain the download links you received when you signed up for your course(s). If you experience any difficulties with your downloads, please contact us on the website.
We’ve also streamlined the process of enrolling for courses. Now, from the main course page, you just select the course(s) you’re interested in, and click on the PURCHASE button. After you complete your transaction, you are automatically enrolled in the course and the materials are immediately available to you.
To assist students with learning the new system, there’s a free orientation program that you may take by visiting https://www.mindfulecotherapycenter.com/courses/orientation-to-the-mindful-ecotherapy-center/
And of course, if you ever have any questions or technical difficulties, support is always available through our contact form on the website.
Become an Instructor
With our expanded offerings at the Mindful Ecotherapy Center, we are also looking for instructors. To be an instructor, you must be a licensed mental health professional in good standing with your local licensure board. If you have a topic you would like to create a course for, submit a proposal at the Mindful Ecotherapy Center’s website at www.mindfulecotherapy.org. If your proposal is accepted, you will be paid a commission on your course every time your course is sold! To be emailed a list of course guidelines to assist you in developing your proposal, contact Charlton Hall at the Mindful Ecotherapy Center.
What’s Coming in 2019
If you are a mental health professional, in February we will be adding a FREE 2-hour online course in suicide prevention. This evidence-based course contains information on assessing suicide risk, creating a suicide prevention action plan, and a review of some of the latest research on suicide and suicide prevention. It also addresses some common myths about suicide and the actual facts about suicide. Nationwide suicide has increased by about 37% since 2000, so this information is critical for anyone who deals with the public on a regular basis in any health care capacity.
In 2019 we’ll also be adding Ecoplay, a course and program developed by Charlton Hall, MMFT, LMFT/S, RPT-S, CHt for parents and children. This course will be available online for both mental health professionals and for parents. Richard Louv’s groundbreaking book Last Child in the Woods coined the term Nature Deficit Disorder. According to Louv, our children are spending less time outside in the natural world and more time inside watching television and playing video games. Louv says that this lack of contact with nature has created a wide range of behavioral problems.
“It’s a problem because kids who don’t get nature-time seem more prone to anxiety, depression and attention-deficit problems,” says Louv, who suggests that going outside and being in the quiet and calm can help greatly.
Ecoplay is one way to help children to reconnect with nature and to discover that quiet and calm within themselves. Ecoplay is an 8-week filial play program that trains parents to be ecoplay ‘therapists’ for their own children. It is also a theoretical framework and approach to therapy that allows children to express themselves in play, their natural language. Ecoplay allows this expressive play to happen in healthy natural environments. Ecoplay is founded on four core principles: Mindfulness, ecotherapy, family resilience and play therapy. You may learn more about the Ecoplay program by visiting https://www.mindfulecotherapycenter.com/ecoplay/
Also, now that we have our new Learning Management System in place, we will be adding a series of online and experiential continuing education courses in the future. These courses will be from 1 to 3 hours in length and will cover a wide range of topics. Our goal is to add at least one course per month, so be sure to keep checking back! If you have any interest in a particular topic, please feel free to suggest it by contacting us.
What’s Coming in 2020
Those of you who have taken the Mindfulness-Based Ecotherapy course or who have become certified Mindfulness-Based Ecotherapy Facilitators are aware of the fact that the facilitator training is geared towards mental health professionals and offers 60 hours of online and experiential continuing education. In the past I’ve been contacted by many life coaches and graduate students who have expressed an interest in a coaching program that does not require a professional license. This training is now being developed and will be available in 2020. The training package will be called “Ecospirituality” and will require 50 hours of online and experiential training. It will include a workbook and many video and audio files in the course materials.
Some of the topics covered in Ecospirituality:
The difference between coaching and therapy: Avoiding legal liability
Introduction to Mindfulness
Introduction to Ecotherapy
Running a Successful Group
Mindful Awareness
Radical Acceptance
Wise Mind and Wise Body
Letting Go
Living in the Now
Centering
Connecting
Nature as Metaphor
Nature as Teacher
Nature as Nurture
Nature as Healer
Living in True Self
Also coming in 2020 – Many graduates of the Mindfulness-Based Facilitator program have expressed an interest in becoming a certified supervisor in Mindfulness-Based Ecotherapy. In other words, becoming certified to train certified facilitators. While this has not been available in the past, we are currently developing a program that will train you to train facilitators. This program will include 100 hours of continuing education in Mindfulness-Based Ecotherapy plus 25 hours of live supervision through online video or audio chat. If you have already taken the Mindfulness-Based Ecotherapy Facilitator Certification, then the 60 hours of continuing education you earned through that course will be applied to the 100 hour continuing education requirement. If you’re interested in this program, please contact us at the Mindful Ecotherapy Center to be added to the mailing list.
Get Involved
We’re always looking for suggestions for improvement for the Mindful Ecotherapy Center. Please send us your suggestions, comments and feedback on the website at https://www.mindfulecotherapycenter.com/contact/
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INFORMATION ABOUT US AND HOW TO CONTACT US
We are the Mindful Ecotherapy Center, PLLC, a company registered in Tacoma, Washington. You may contact us at chuck@mindfulecotherapy.com or by writing to us at: Mindful Ecotherapy Center, PLLC 9524 E E St. Tacoma WA 98445
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We do not exclude or limit our liability to you in any case where it would be unlawful to do so. This includes liability for death or personal injury caused by our negligence or the negligence of our employees, agents, or subcontractors; for fraud or fraudulent misrepresentation; for breach of your legal rights in relation to the products (summarized above at 6). If the Products damage your device or digital content belonging to you, and this is caused by our failure to use reasonable care and skill, we will either repair the damage or pay you compensation. However, we will not be liable for damage which you could have avoided by following our advice, following installation/download instructions, or having in place the minimum system requirements as advised by us. Our liability to you for any damage to your computer system or loss of data resulting from the downloading of content is limited to the amount you have paid for the Products. In no event shall we be liable for damages in excess of this sum.
10. OTHER IMPORTANT TERMS
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If a court finds part of these terms illegal, then the rest will continue in force. Even if we delay in enforcing this contract, we can still enforce it later. If we do not insist immediately that you do anything you are required to do under these terms, or if we delay in taking steps against you in respect of your breaking this contract, that will not mean that you do not have to do those things, and it will not prevent us from taking steps against you at a later date.
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These terms are governed by and construed in accordance with the laws of Tacoma, Washington, and the United States, and you can bring legal proceedings in the United States courts in Pierce County, Washington.
UPDATES
June 26, 2023
Clarified refund and return policy.
December 22, 2025
In 2025, we moved from an LLC to a PLLC under Washington state law when we started providing teletherapy services. Page was upgraded to reflect this change. Language around this change was also clarified and updated.
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Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
Cookie
Duration
Description
cookielawinfo-checkbox-analytics
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional
11 months
The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy
11 months
The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
